Work Week
Strongbyscience
Work Week was inspired by my time training people who have to balance a demanding schedule while still wanting to make progress in the weight room. So if time is the problem, whats the solution? Quality! Three high quality training days designed to help you get the most of your time spent. No need to chase a thousand different exercises when tackling the big movements head on get you a lot of bang for your buck!
Yes! It is possible to make progress training only three times a week (yes I include some bonus work you can do at home in case you have a little extra time). When training three times a week you need to make these days count! Quality becomes king!
We train to get stronger and make progress... Its that simple
Prep
A
Total Prep
10 reps each exercise 1-2 sets of each exercise Take your time! no rush and get warmed up
Prep
B
Hop Skip Prep 3
Each exercise is performed for 10 yards or 10 reps for 1-2 sets. We want to be smooth and rhythmic! When a movement is only to be done with one leg at a time or one direction (like the side skip) do one leg/direction for 5 yards then switch
C
Barbell Back Squat
4 x 6 @ 70, 70, 75, 75 %
D
DB Incline Bench
10, 8, 6, 6 @ 65, 70, 75, 75 %
E
Barbell RDL
3 x 8 @ 70 %
F1
DB Chest Supported Row Alternating
15, MAX @ 8, 10
F2
DB Step ups
2 x 10
F3
Banded Face Pull
15, MAX
G1
Laying banded hamstring curl
2 x 20
G2
DB Curl Press
2 x 15
Conditioning
A
Core 3
each exercise done for 10 reps (total - 5 each side) 2-3 sets
B
Go for a walk!
1 x 20:00
Prep
A
Dynamic Warmup
1-2 Rounds of the following: 6x 3-way single-leg prep 6x Squat Hinge Prep
Prep
B
Shoulder Prep
1-2 rounds 10-15 reps each exercise, take your time and no rush. We are getting ready for the main workout
C
Barbell Bench Press
6, 5, 4, 4 @ 75 %
D
Barbell Glute Hip Bridge
8, 8, 6, 6 @ 70, 70, 75, 75 %
E
Pull Up
4 x 6
F1
Hand Assisted Skater Squat
3 x 8
F2
DB OHP (Alt with bottom pause)
10, 10, MAX
F3
Hip Bridge Hamstring March
3 x 15
G1
DB Curls
2 x 20
G2
Banded Tricep Extension (Overhead)
2 x 20
Conditioning
A
Core 4
3 sets - 10-15 reps - no longer than 10 total minutes of work!
B
Go for a walk!
1 x 20:00
Conditioning
A
Total body prep 1
20 second isometric lunge 10 reps each leg hip bridge march 10 banded chest up and over 10 each arm banded alternating row 10 dive bomb rock backs 2-3 rounds good pace!
B
DB Bulgarian Split Squat
4 x 5 @ 75 %
C
Barbell OHP
4 x 4 @ 75 %
D
Barbell Row
3 x 8
E1
DB Bench Alternating (Bottom Hold)
8, MAX
E2
Hand Assisted Skater Squat
2 x 10
E3
Banded High To Low Row
12, MAX
F1
Banded Good Mornings
2 x 15
F2
DB Reverse Fly
2 x 15
You only have so much time to train... Don't waste it not making progress
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Work Week
Work Week
Work Week
